Cranberry beans vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison
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Summary of differences between cranberry beans and cowpea (Black-eyed pea)
- Cranberry beans has more fiber, while cowpea (Black-eyed pea) has more iron.
- Cranberry beans contains 2 times more calcium than cowpea (Black-eyed pea). While cranberry beans contains 50mg of calcium, cowpea (Black-eyed pea) contains only 24mg.
- Cranberry beans has a lower glycemic index. The glycemic index of cranberry beans is 35, while the glycemic index of cowpea (Black-eyed pea) is 52.
These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +108.3% |
| Contains more PotassiumPotassium | +39.2% |
| Contains less SodiumSodium | -75% |
| Contains more IronIron | +20.1% |
| Contains more CopperCopper | +16% |
| Contains more ZincZinc | +13.2% |
| Contains more PhosphorusPhosphorus | +15.6% |
| Contains more ManganeseManganese | +28.4% |
| Contains more SeleniumSelenium | +92.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B2Vitamin B2 | +25.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +71.3% |
| Contains more Vitamin B6Vitamin B6 | +23.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
| Contains more ProteinProtein | +20.8% |
| Contains more CarbsCarbs | +17.8% |
| Contains more OtherOther | +16% |
| Contains more FatsFats | +15.2% |
~equal in
Water
~70.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
| Contains less Sat. FatSaturated fat | -13.8% |
| Contains more Poly. FatPolyunsaturated fat | +13.1% |
~equal in
Monounsaturated fat
~0.044g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 8.6g | 6.5g | 8% |
| Choline | 32.2mg | 6% | |
| Iron | 2.09mg | 2.51mg | 5% |
| Manganese | 0.37mg | 0.475mg | 5% |
| Copper | 0.231mg | 0.268mg | 4% |
| Vitamin B5 | 0.24mg | 0.411mg | 3% |
| Calcium | 50mg | 24mg | 3% |
| Potassium | 387mg | 278mg | 3% |
| Protein | 9.34g | 7.73g | 3% |
| Phosphorus | 135mg | 156mg | 3% |
| Vitamin E | 0.28mg | 2% | |
| Selenium | 1.3µg | 2.5µg | 2% |
| Calories | 136kcal | 116kcal | 1% |
| Vitamin K | 1.7µg | 1% | |
| Vitamin B6 | 0.081mg | 0.1mg | 1% |
| Vitamin B2 | 0.069mg | 0.055mg | 1% |
| Vitamin B1 | 0.21mg | 0.202mg | 1% |
| Zinc | 1.14mg | 1.29mg | 1% |
| Magnesium | 50mg | 53mg | 1% |
| Carbs | 24.46g | 20.76g | 1% |
| Fats | 0.46g | 0.53g | 0% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 15.86g | 14.26g | N/A |
| Sugar | 3.3g | N/A | |
| Sodium | 1mg | 4mg | 0% |
| Vitamin A | 1µg | 0% | |
| Vitamin B3 | 0.515mg | 0.495mg | 0% |
| Folate | 207µg | 208µg | 0% |
| Saturated fat | 0.119g | 0.138g | 0% |
| Monounsaturated fat | 0.04g | 0.044g | 0% |
| Polyunsaturated fat | 0.199g | 0.225g | 0% |
| Tryptophan | 0.111mg | 0.095mg | 0% |
| Threonine | 0.393mg | 0.294mg | 0% |
| Isoleucine | 0.412mg | 0.314mg | 0% |
| Leucine | 0.746mg | 0.592mg | 0% |
| Lysine | 0.641mg | 0.523mg | 0% |
| Methionine | 0.14mg | 0.11mg | 0% |
| Phenylalanine | 0.505mg | 0.451mg | 0% |
| Valine | 0.489mg | 0.368mg | 0% |
| Histidine | 0.26mg | 0.24mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
23%
Minerals Daily Need Coverage Score
38%
43%
Comparison summary
Which food is lower in Sugar?
Cranberry beans is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Cranberry beans is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Cranberry beans is lower in glycemic index (difference - 17)
Which food is cheaper?
Cowpea (Black-eyed pea) is cheaper (difference - $0.4)
Which food is richer in minerals?
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)